Pregnancy Food Guide

THE PREGNANCY FOOD GUIDE

Developed by a scientific panel organized by the Brigham and Women’s Hospital, a Harvard teaching affiliate. This education material was supported by a grant from the Egg Nutrition Center.

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Introduction What you choose to eat when you’re pregnant may influence you and your baby’s health now and for years to come. Pregnancy is a good time to review your nutrition.

Weight Gain Steady, gradual weight gain achieved through balD Steady, anced and healthy nutrition is best for you and your baby D Pregnancy is not a time to lose weight D Consult with a health care provider right away if you

have nausea, vomiting, lose your appetite or lose weight

Stay energized. Include protein (like egg, poultry or fish), carbohydrate (like fruit, vegetables or c e real) and healthy fat (like olive oil or nuts) in every meal & snack While awake, try to eat every three hou hours rs Enjoy healthy foods first and plan for an occasiona occ asionall treat Drink plenty of water; Limit soda, coffee, juice drinks and other sweetened beverages

drink adequate water between meals

Try to be physically active at least 30 minutes each day. Avoid exercising on your back Every pregn pregnancy ancy is





Sample Meals and Snacks BREAKFAST • Whole grain cereal with berries, low fat milk

SNACKS • Pudding with nuts

or

• Low fat yogurt and granola, orange juice

or

• Low fat yogurt with fruit

or

• Hard cooked egg, 2 slices whole grain toast, cut oranges, tomato juice

or

• Hummus with carro t s

LUNCH • Turkey sandwich with lettuce, tomato on whole grain bread, low fat yogurt, apple,

SNACKS • Peanut butter on apples

or

or

• Taco with low fat cheese, greens, tomatoes and a side of beans, banana

• Low fat cheese and crackers or

• Small handful of nuts and raisins

or

• 1 slice pizza, pizz a, salad, salad, waterm watermelon

DINNER

SNACKS

• Chicken, rice and beans, carrots, green salad

• Hard cooked egg with carrot sticks

or

or

• Fish, broccoli, sweet potato, three bean salad or

• Tofu, bowl of vegetables, buckwheat noodles, cucumber and tomato salad

Estimating Portion Sizes FIST = 1 CUP

• Whole grain cereal with low fat milk and berries or

• Low fat cheese and pear

Healthy Protein

(1 serving of cereal)

D Good sources of protein are chicken, turkey turkey,, fish, low fat

HANDFUL = 1 OR 2 OZ.

dairy products, eggs, beans, nuts, peanut butter, lean meat, tofu

(1 serving of nuts)





Healthy Fats D Pregnant and breastfeeding women need healthy fats for baby’s development D Eat healthy fats throughout the day such as fats found in olive and canola oil, fatty fish (salmon,

herring and sardines), avocados, peanut butter, butter, salad dressings, nuts and seeds D Avoid trans fat or foods with “hydrogenated or partially hydrogenated fat” (like many packaged and processed foods, fried foods and fast foods) D Limit saturated fat (like butter, lard, whole milk dairy products, high fat meats such as sausage and bacon)

Healthy Carbohydrates D Fruits and vegetables are healthy sources of carbohydrates. Eat them often and throughout the

day. Try for five to nine servings a day. Eat dark and brightly colored fruits and vegetables because they are richer sources of vitamins and minerals. Choose whole fruit rather than juice whenever possible. Frozen and canned fruits and vegetables are acceptable. However, canned fruits in syrup are higher in sugar and canned vegetables are higher in salt. D Eat whole grain products including whole wheat bread, oatmeal, brown rice, whole grain pasta, seeded rye, barley, quinoa, wheat berries, bulgur, millet and kasha. Limit instant grains and refined carbohydrates (like cookies, soda, instant rice and instant oatmeal)

Fluid D Drink enough water to never feel thirsty and so urine is light in color D Choose pasteurized low fat milk and lightly flavored waters D Limit juices and other sweetened beverages, which are high in calories

Food Safety and Preparation D When you’re pregnant, you’re at an increased risk for foodborne illness

because hormonal changes during pregnancy weaken your immune system. D Remember to: • Wash your hands before and after food preparation • Cook well and properly handle meat, fish, eggs and poultry. Eggs should be cooked until firm. • Wash fruits and vegetables well D Avoid:





Nausea and Vomiting regna ncy isn’t a time to lose l ose weight. weight . Consult C onsult with a healt h ealth h care provider D Pregnancy right away if you have vomiting, lose your appetite or lose weight. eating. Try diff different textures textures (such as smooth pudding or a crunchy crunchy cereal) D Don’t stop eating. and experiment with different tastes (such as sweet, salty or spicy). Pleasant P leasant smells such as lemons or orange peels may help reduce nausea. D Stay hydrated (try lemonade or ginger tea).

Breastfeeding D Breast milk is the perfect food for babies D Most women will produce sufficient milk even if their diet is not perfect D The same nutrition recommendations apply to pregnant and nursing

mothers: Eat well and stay hydrate d D Prenatal vitamins have more iron than breastfeeding mothers nee d. Breastfeeding women should consider taking a multivitamin-mineral supplement for non-pregnant women

Multivitamin and Mineral Supplements D If you’re planning to become pregnant,

take a multivitamin and mineral supplement that includes at least 400 mcg of folic acid (to prevent birth defects) and 200-400 IU of Vitamin D D Once you’re pregnant, ask for a prenatal vitamin and mineral supplement that includes 220 mcg of iodine and does not contain more than 30 mg of iron, unless your health care provider specifies otherwise D Check the package insert or ask your pharmacist to ensure the vitamin and mineral supplements meet recommendations D Take multivitamin and mineral supplements with meals to avoid stomach upset D Many dietary and herbal supplements are

Choline When consumed during pregnancy, pregnancy, choline may promote brain development and





Salt does not need to be restricted in pregnancy for most women. Foods that are less processed will contain less salt. To avoid excessive salt, limit intake of highly processed foods such as canned soups, boxed pasta and rice mixes, salted snacks, and salty seasonings.

Dining Out D Choose lean meats that are baked, broiled,

Eating out can be challenging especially when you are trying to eat healthy. healt hy. Portion control con trol is key since the servings at most restaurants are often-

D or grilled D Include vegetables and a whole grain starch like D brown rice or whole wheat pasta D Drink low fat milk as a beverage whenever

times 2 to 3 times larger than at home. Use the

D possible

p o rtion guide available on page 3. Selecting the

D Enjoy a fresh fruit cup for dessert

right restaurant and planning ahead are important ways to eat out more healthfully.

D Limit foods that are fried and prepared in butter D or cream sauces D Be mindful of the calories from the bread basket.

Sample Healthy Meals Out







Can I get enough calcium if I do not drink milk? Yes. In addition to milk, m ilk, you can also get calcium in fortified orange juice, cheese, yogurt, sardines, soups cooked with bones or through a calcium supplement. Are artificial sweeteners safe to use while I am pregnant? Yes, except saccharin. I am a vegetarian. Do I have to eat meat? There are many alternative sources of protein such as dairy products, soy beans and nuts. See a registered dietitian (R.D.) to address your individual needs. How can I reduce my constipation? Drink 8 glasses of water a day. day. Have 5-9 servings of fruits and vegetables a day. day. Include whole grains in each meal and snack. Be active every day. day. Can I eat spicy food while I am pregnant or breastfeeding? Yes, if it is comfortable for you. Spicy foods will not harm harm your baby. baby. Can I have caffeine? Limit your caffeine to 1 small cup of coffee (10 ounces) or 2 cups of light tea (20 ounces) a day. day. Can I eat eggs when I'm pregnant? Yes. Yes. Eggs are a low-cost, nutritious food to eat when whe n pregnant. Eggs provide the highest quality p rotein available, along with 18 vitamins and minerals. Eggs are also an excellent source of choline, choline , a nutrient that, when consumed c onsumed during pregnancy, may be key in the brain development developm ent and life-long memory capacity of your infant. As always, do not eat raw or undercooked eggs. How are my nutrition needs different if I am pregnant with twins? You should eat a meal or snack every two hours while awake and consult with a registered dietitian (R.D.) about your individual needs. I’ve heard I can’t drink alcohol while I’m pregnant or breastfeeding. Is that true? Do not drink alcohol while you are pregnant. During lactation, if you choose to have a drink, wait a few hours before nursing.

Acknowledgments

Pregnancy Food Guide

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